EMOM x 32
1. Run 200m

2. 16 Back rack lunges 95/65

3. AMRAP Strict Cindy (5 pull ups, 10 push ups, 15 squats) *

4.Rest

* Pick up on the rounds of Cindy where you left off.

A: On the 1:30 x 12

1 full clean + 1 jerk

Start at 65% and increase the weight after:
Round 2 to 70%
Round 4 to 75%
Round 6 to 80%
Round 8 to 85%
Round 10 to 90%

B: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%

Every 2 minutes x 14

Odd Rounds
10 Burpee BJO at 24"/20"
10 DB snatch at 70/50

Even Rounds:
15/12 Cal row
10 HSPU 3" Deficit

Score is total rest. Track odd and even rounds separately.

Gym closed

Happy Labour Day weekend - Gym is closed

In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
25 RMU
50 HSPU 3" Deficit
100 KBS 24/16
200 lunges
400 DU

*Teams may use any strategy to get through the work as long as only one athlete is working at time

10-1 of
Burpee Box Jump Overs
24/20 and
DB Push Press 50/35
+1 legless rope climb after each round

Part B:

Row 1 km at your 2km pace

rest 2 mins

Row 500m at your 1km pace

rest 1 mins

Sprint 300m

30 Min EMOM

1. 15/12 cal row

2. 15 T2Bs

3. 200m run

4. AMRAP One arm Devil Press 50/35

5. Rest

A: On the 1:30 x 12

1 full clean + 1 jerk

Start at 70% and increase the weight on:
- round 3 to 75%
- round 6 to 80%
- round 9 to 85%

B: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%

6 RFT
30 WB, 200m run, 30 DB snatch 50/35 
Rest 90 sec after round

Part A:
On the 7 minutes x 2

3 Rounds of 7 Thrusters 95/65, 7 Bar Hop Burpees, 7C2B

Right into Part B also on the 7 minutes x 2

Part B:

3 Rounds of 5 Thrusters 135/95, 5 Bar Hop Burpees, 5BM

*Score is total accumulated time for each piece.

Part A:

AMRAP 8 Minutes 2-4-6-8...
Wall Walks 4-8-12-16... Dumbbell Snatches

Part B:
Row 1km at your 5km pace
Rest 30 sec
Max effort 300m
Rest 2 minutes
x 3 rounds

Part A: Core Work

3 x
30 russian twist
20 slow knee tucks
1 min plank
Rest 1 min


Part B:

"For time:
24 Burpee Box Jump Overs 24"/20"
21 Wall Balls
18 Overhead Squats 135/95
21 Burpee Box Jump Overs
18 Wall Balls
15 Overhead Squats
18 Burpee Box Jump Overs
15 Wall Balls
12 Overhead Squats"

Part A:

15 MIN AMRAP
100m run
5 power cleans (155/105)
100m run
5 BM

Part B:A: Seated DB shoulder press 4x8.
B: Bicep curls and tricep extension also 4 x8.
C: Chest flies and chest press 4x8.

3 rounds of
30 Dumbbell 50/35lbs Box Step Ups 24"/20"
400m run
50 Wall Balls 10/9’

A: On the 1:30 x 3
One power clean + 1 squat + jerk at 70%

Rest 1:30 mins

B: On the 1:30 x 3
1 power clean + 1 full clean + 1 jerk
at 72.5%

Rest 1:30 mins

C: On the 1:30 x 3
1 full clean + 1 front squat + 1 jerk
at 75%

Rest 1:30 mins

D: On the 1:30 x 3
1 full clean + 1 jerk
at 80%

E: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%

6 RFT of: 

30 DU

15 DB Front squats at 50/35 

30 DU

9 HSPU 3" deficit 

30 DU

1 legless rope climb + 1 rope climb 

rest 1:30 minutes after each round

Two minutes on two minutes off x 8

ODD rounds - 

Row 21/17 cals,
15 burpees over the rower
AMRAP lunges

EVEN rounds-
200m run
15 C2Bs
AMRAP lunges

Score is total lunges

Part A:

Strict Press - 1x6 at 70% 1x5 at 80% 2x4 at 85% 1x5 at 75%

Part B:

3 RFT of
40/30 cal row
50 feet of lunging with 115/85 on your back
20 OHS

Hero WOD "Nutts"

For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (33/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)